Thursday's WOD - 11/29/2018


Skill:

4x - 50 FT [length of rig] - Overhead Plate Walking Lunge

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x4@85%ww

1x4+AMRAP@85%ww

WOD:

For Time:

100 FT Overhead Plate Walking Lunge @45/25 (50 FT down then back)

---

3 Rounds:

30/24 Cal Row

30 Wall Balls @20/14

---

100 FT OH Plate Walking Lunge (50 FT down then back)

Accessory Work:

Conditioning:

Every 4 min x 4 sets

100m Sprint

12 GHDs or Abmat Sit-ups

7/5 Strict Pull-ups


19 views
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com